Bunions Guide 2024: Causes, Symptoms, and Effective Treatment Options
Updated on May 31, 2024
Shop the best shoes for bunions
What is a bunion?
Bunions, orhallux valgus, are simply your toe bones out of their proper alignment. Contrary to how they might appear, bunions are not a separate “bump” or growth on your joint. Bunions can be genetically inherited and worsen through prolonged use of too-narrow footwear.
What causes bunions? A bunion develops when excessive pressure gets continually placed on the big toe or pinky toe joints, forcing them to push outward in unnatural—often painful—ways. Over time, this condition creates an angle in the joint where there should be a straight line, causing big toe pain, redness, and swelling—especially when you’re on your feet all day.
Although bunions can’t be cured on their own, they can be treated conservatively without bunion surgery by reducing the use of high heels or ill-fitting footwear, using bunion corrector alignment tools, and wearing wide-enough shoes to help bunions.
The best shoes for bunions allow for adequate space and cushion for these sensitive joints.
In addition to proper footwear, there are exercises that can help alleviate the pain and discomfort associated with bunions. Marble pick up is a simple exercise that can strengthen the muscles in your feet and improve your toe alignment and bunion pain. Watch our video demonstration to learn how to do this exercise and add it to your bunion treatment plan.
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Flat FeetFlat feet can contribute to the development of bunions by altering the alignment of the foot, which can put pressure on the big toe joint and cause it to deform over time, resulting in big toe pain. Additionally, flat feet can cause the foot to overpronate, or roll inward, which can also contribute to the development of bunions. People with flat feet who wear shoes that do not provide adequate support or who engage in high-impact activities may be at a higher risk for developing bunions.Flat Feet
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OverpronationOverpronation can contribute to the development of bunions by altering the alignment of the foot, which can put pressure on the big toe joint and cause it to deform over time. This can also cause the arch of the foot to collapse, leading to additional stress on the foot and ankle.Overpronation
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Genetic PredispositionYou are more likely to develop a bunion if a parent or grandparent had bunions (bunions can skip a generation).Genetic Predisposition
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Muscular ImbalanceMuscular imbalance occurs when some muscles in the foot are stronger or weaker than others, causing an imbalance in the forces applied to the foot. This can lead to an altered foot structure, which can put pressure on the big toe joint and cause it to deform over time. Additionally, muscle imbalances in the foot can contribute to overpronation or supination, which can also increase the risk of developing bunions.Muscular Imbalance
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Ill-Fitting FootwearConsistently wearing shoes that are too tight can push on the big toe joint or little toe joints, contributing to misaligned bones and bunion pain.Ill-Fitting Footwear
Bunion Symptoms & Diagnosis
As with any medical condition, it is always best to make an appointment with your doctor to get a formal assessment and diagnosis of bunions.
That said, there are a few common symptoms people experience when suffering from bunions that might help you know when it’s time to visit the doctor:
Bunion Treatment
Happy bunions are un-squozen bunions. These misaligned joints can get worse with too-narrow footwear, so the best shoes for people with bunions start with plenty of room for them.
Fortunately, there are various treatment options available, ranging from simple home remedies to surgical interventions. In this section, we'll delve into the most effective treatments for bunions, helping you make an informed decision about the best approach for your situation.
Bunion Exercises and Stretches
Bunions can be a source of discomfort, but with the right exercises and stretches, you can alleviate pain and improve foot function. Incorporating these routines into your daily life can not only provide relief but also strengthen the foot muscles and enhance joint mobility.
Below, we'll introduce a series of exercises and stretches specifically designed for those with bunions, aiming to offer a non-invasive approach to managing and potentially slowing their progression.
- Toe Stretches.
- Toe Flex and Point: Sit with legs extended. Flex your toes back towards your shin, then point them away. Repeat 10 times.
- Toe Spreading: While seated, spread your toes apart as wide as possible. Hold for a few seconds, then relax. Repeat 10 times.
- Strengthening Exercises.
- Towel Scrunch: Place a towel on the floor. Using only your toes, try to scrunch the towel toward you. Repeat 10 times.
- Marble Pickup: Scatter some marbles on the floor. Using your toes, try to pick them up and place them in a container. Do this for 5 minutes.
- Mobility Exercises.
- Big Toe Press: Gently press the big toe to the side until you feel a stretch. Hold for 15 seconds and repeat 5 times.
- Ankle Circles: Rotate your ankle clockwise 10 times, then counterclockwise 10 times.
- Resistance Exercises.
- Resisted Toe Abduction: Using a resistance band, loop it around both big toes. Spread your big toes apart against the resistance. Hold for a few seconds, then relax. Repeat 10 times.
- Resisted Toe Flexion: Loop a resistance band around the top of your foot. Press your toes down against the resistance. Hold for a few seconds, then relax. Repeat 10 times.
Bunion Surgery or Other Procedures
For individuals with severe bunions that cause significant pain or mobility issues, conservative treatments might not always provide the desired relief.
In such cases, surgical interventions and other procedures become viable options. These methods aim to correct the underlying foot deformity, alleviate pain, and restore normal function.
Here's a closer look at some of the surgical and procedural treatments available for bunions.
Bunion Prevention
Bunions, while common, can be a source of discomfort and pain for many. While genetics and foot structure play a role in their development, certain proactive measures can be taken to prevent or reduce the risk of bunions forming.
Prioritizing foot health and being mindful of daily habits can make a significant difference. Below are some strategies to consider for bunion prevention:
FAQs
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What is a bunion?
Bunions, orhallux valgus, are simply your toe bones out of their proper alignment. Contrary to how they might appear, bunions are not a separate “bump” or growth on your joint. Bunions can be genetically inherited and worsen through prolonged use of too-narrow footwear.
-
What causes bunions?
A bunion develops when excessive pressure gets continually placed on the big toe or pinky toe joints, forcing them to push outward in unnatural—often painful—ways. Over time, this condition creates an angle in the joint where there should be a straight line, causing big toe pain, redness, and swelling—especially when you’re on your feet all day.
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Is walking barefoot better for bunions?
It’s always best to wear supportive footwear with foot pain conditions such as bunions. Proper footwear can help reduce pressure on sensitive joints, creating a healthy environment for healing.
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What does a bunion feel like?
One of the most common bunion symptoms is pain at the big toe or pinky toe joint that can come and go. As the joints shift out of alignment, this change in position can cause pain and discomfort in the affected area, particularly when wearing shoes or engaging in physical activity. Additional symptoms include redness and swelling, pain while walking, and increased size of the big toe or pinky toe joint.
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How do you straighten a bunion?
While a bunion cannot be completely straightened without surgery, wearing shoes with wide toe boxes, using bunion corrector tools, and performing consistent exercises can keep a bunion from worsening. Bunion surgery may be necessary in severe cases.
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Are there specific exercises or stretches that can help with bunions?
Yes! Regularly practicing foot-strengthening exercises can help maintain the structural integrity of your feet. See our Bunion Exercises and Stretches section above for some specific stretches and exercises you can add to your routine to help improve bunion pain.
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Features to Look for in Shoes for Bunions
Living with bunions can be a challenge, especially when it comes to finding the right footwear. The wrong shoe can exacerbate pain and discomfort, while the right one can offer much-needed relief.
When selecting footwear for bunions, it's about prioritizing comfort and foot health. Below, we've outlined the essential features of an ideal shoe for bunions, ensuring health from the ground up.
The Importance of the Right Fit
Finding the perfect pair of shoes when you have bunions can often feel like a daunting task.
While aesthetics are important, comfort and support should be at the forefront of your decision-making process. Bunions require special attention and care, especially when it comes to footwear.
To aid in your search, we've compiled a set of practical tips that focus on ensuring your feet feel as good as they look, even with bunions.
- Shop in the Evening. Feet tend to swell as the day progresses. Shopping for shoes in the evening ensures a fit that remains comfortable throughout the day.
- Test the Flex Point. The shoe's flex point, where it bends, should align with the bending point of your foot. This ensures the shoe moves with your foot and doesn't put undue pressure on the bunion.
- Avoid Narrow Styles. Steer clear of shoes that taper dramatically towards the toe. Even if they fit initially, they can become uncomfortable with prolonged wear.
- Prioritize Natural Materials. Natural materials like genuine leather tend to stretch and mold to the shape of your foot over time, offering a more personalized fit.
- Check for a Deep Toe Box. A shoe with a deep toe box allows the top of your foot to have more space, reducing pressure on the bunion and the top of your toes.
- Evaluate the Shoe's Lining. A smooth and soft lining without rough seams or stitching can prevent irritation and friction against the bunion.
- Use the "Thumb Test.” After putting on a shoe, press your thumb against the area where the bunion is. If you feel tightness or pressure, the shoe might not be the best choice for bunion comfort.
Three Layers of Support
Every step you take starts with your heels—and it can get painful, fast. In fact, 77% of Americans experience foot pain, with heel pain at the top of the list.*
That’s why at KURU, we believe health starts with heel. Our patented KURUSOLE technology dynamically flexes with each step to hug and protect your heels. This heels-first focus paves the way for holistic foot pain relief and whole-body wellness, so you can live a life you love.
Every pair comes built with three layers of pain-fighting technology:
- 1
KURUSOLE
...Show LessOur patented solution to heel pain relief, KURUSOLE technology dynamically flexes with each step to hug and protect your heels to help alleviate foot pain conditions such as plantar fasciitis.
Our patented solution to heel pain relief, KURUSOLE technology dynamically flexes with each step to hug and protect your heels to help alleviate foot pain conditions such as plantar fasciitis.
- 2
KURUCLOUD
...Show LessIt’s cloud-like cushion at its finest Every KURU starts with a layer of lightweight, shock-absorbing EVA foam that delivers shock-absorbing cushion with each step.
It’s cloud-like cushion at its finest Every KURU starts with a layer of lightweight, shock-absorbing EVA foam that delivers shock-absorbing cushion with each step.
- 3
ULTIMATE INSOLE
...Show LessUnlike flat, flimsy insoles that come with most sneakers, these contoured insoles feature premium, dual-density polyurethane foam for superior arch support that’s shaped like your foot.
Unlike flat, flimsy insoles that come with most sneakers, these contoured insoles feature premium, dual-density polyurethane foam for superior arch support that’s shaped like your foot.
KURUSOLE
Our patented solution to heel pain relief, KURUSOLE technology dynamically flexes with each step to hug and protect your heels to help alleviate foot pain conditions such as plantar fasciitis.
Our Secret
Our Secret
Our secret sauce? Our patented solution to heel pain relief, KURUSOLE.
Unlike anything else, KURUSOLE’s responsive technology dynamically flexes with each step to hug and protect your heels.
The curved, heel-cupping design protects the body’s natural cushioning system—the heel pad—so your feet stay happy and healthy for all of life’s moments.
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